Impact
Highest effect
Typical dose:500–1200 mg
Calcium is the most abundant mineral in the body, with over 99% stored in the skeleton. It serves as the main building block for bone tissue. Adequate intake is crucial to achieve peak bone mass during youth and to minimize bone loss with age.
- Focuses on
- Most relevant for
- Older adults and children with low habitual dietary calcium intake.
Potential benefits
- Supports Bone Density.Increasing calcium intake through food or supplements can produce small increases in bone mineral density and slow age-related bone loss in older adults.
- Peak Bone Mass in Children.Supplemental calcium may increase the rate of bone mineral acquisition in prepubertal children, which is essential for achieving higher peak bone mass.
- Reduces Bone Turnover.Adequate calcium helps suppress bone turnover markers, particularly during periods of increased loss such as winter months in older populations.
Limitations
- Inconsistent Fracture Prevention.Evidence for preventing fractures with calcium alone is weak and inconsistent; clearer benefits are typically seen when combined with vitamin D in frail populations.
- Dietary Threshold Effect.Additional calcium often provides no measurable benefit for individuals who already meet recommended daily intakes through their regular diet.
- Limited Benefit for Specific Groups.Research indicates that supplemental calcium does not significantly improve bone density in healthy premenopausal or lactating women.
Things to consider
Supplemental calcium may increase the risk of kidney stones, constipation, and hypercalciuria. Doses should be tailored to habitual dietary intake to avoid excessive consumption.
Study evidence
144 studiesCalcium is essential for bones, and increasing intake can modestly improve bone density in some groups. Supplements do not consistently prevent fractures; benefits depend on context, and evidence for calcium combined with vitamin D cannot be attributed to calcium alone.
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